Winter Vegetable Soup

4 Reviews
75% would make this recipe again

A tasty and healthy root vegetable soup.

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 30 min
160 calories/serving

Ingredients

3 potatoes, coarsely cut into 3 cm pieces 600 g
3 parsnips, coarsely cut into 3 cm pieces 280 g
2 carrots, coarsely chopped into 3 cm pieces 200 g
2 turnips, coarsely cut into 3 cm pieces 340 g
3 stalks celery, coarsely chopped into 3 cm pieces 220 g
1 onions, coarsely cut into 3 cm pieces 200 g
1 leeks, coarsely cut into 3 cm pieces 300 g
2 tbsp olive oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 pinch cayenne pepper [optional] 0.2 g
4 cups vegetable broth, hot 1 L
1 cup water, warm 250 mL
1 cup soy beverage, unsweetened, fortified 250 mL

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables: Peel the potatoes, parsnip, carrots, and turnips. Coarsely cut all the vegetables into uniform 3 cm pieces.
  2. Heat the oil in a saucepan over medium heat. Add all the vegetables and cook over medium heat for about 10 min with occasional stirring. Season with salt, pepper, and a pinch of Cayenne pepper, if desired.
  3. Pour in the warm broth and water. Cook, uncovered, until the potatoes are cooked and fork-tender, about 20 min.
  4. Purée the soup in a blender. Adjust the seasoning. Add the soy milk, then warm up and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (370 g)

Amount

% Daily Value

Calories

160

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

110 mg

5 %

Carbohydrate

30 g

10 %

Fibre

5 g

20 %

Sugars

6 g

Net Carbs

25 g

Protein

4 g

Vitamin A

35 %

Vitamin C

43 %

Calcium

9 %

Iron

10 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese, Potassium, Vitamin A, Vitamin K
Good source of  :
Fibre, Magnesium, Vitamin B6, Vitamin C, Vitamin E
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

4 Reviews (3 with rating only) 75% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
dblackmore
january 04, 2024 | I would make this recipe again

This was velvety smooth and packed with goodness and flavor.

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.